Let’s be honest—motherhood can feel like a full-time juggling act.

Between school drop-offs, meal prep, work, carpool, and trying to keep up with friendships or fitness goals, it’s no wonder anxiety can creep in. While self-care is often seen as the go-to solution (think massages, bubble baths, or solo Target runs), the reality is that not every mom has the time, money, or support to make those happen.

As a therapist who works with moms navigating exactly this kind of overwhelm, here are five simple, meaningful ways to support your mental, physical, and emotional well-being—even when you’re in the thick of it.

Create Daily Anchors

Life with kids is anything but predictable, and anxiety thrives in unpredictability. One powerful way to bring grounding into your day is by creating anchors: small, intentional routines that offer consistency and comfort. Maybe it’s sipping your coffee in silence before the house wakes up. Or that square of chocolate you save for after lunch. Anchors don’t have to be big—they just need to be consistent. They remind your nervous system that not everything is chaotic.

Practice Self-Validation

Self-validation might sound like one of those "therapy phrases," but it’s actually a powerful tool, especially in moments of overwhelm. Think about how good it feels when a friend says, “It makes total sense that you feel that way.” That’s validation. It doesn’t fix everything, but it calms the nervous system by reminding you that your emotions are real and reasonable.

Sure, it’s always helpful to hear validation from a partner or a trusted friend, but you don’t have to wait for someone else to name your experience. You can offer that same compassion to yourself. One grounding phrase that often helps is simply, “Of course.”

“Of course I feel overwhelmed—the kids were up before sunrise, breakfast was chaotic, and the day hasn’t gone as planned.”

Acknowledging your own experience in this way is like offering yourself a deep breath. It’s not about fixing how you feel, but understanding it. And that, in and of itself, is regulating.

Habit Stack

We’ve already established that moms don’t exactly have endless free time, so when it comes to building supportive routines, habit stacking can be a game changer. The idea is simple: take something you’re already doing every day and attach a new, helpful habit to it.

For example, if you make coffee every morning, try using those few minutes to take five deep breaths or jot down a quick gratitude note in your phone. If you’re already taking the kids out for a walk, consider inviting a friend to join you for some social connection.

By stacking small, intentional practices onto routines that already exist, you’re more likely to stick with them—and you won’t need to carve out extra time you don’t have. It’s less about doing more, and more about finding small ways to care for yourself in what you’re already doing.

Get Out of Your Head and Into Your Body

When anxiety is high, your mind can spiral and feel impossible to slow down. You may find yourself replaying the morning meltdown, worrying about the to-do list, or thinking through all the “what if” scenarios. One of the most effective ways to interrupt that loop is by shifting your attention from your thoughts to your body.

This doesn’t have to mean a full workout or yoga class (unless you want it to). It can be as simple as standing barefoot in the grass, stretching while the kids play, taking a few deep breaths, or doing a quick walk around the block. Movement helps regulate your nervous system, reconnects you to the present moment, and gives your brain a break. Sometimes the fastest way to calm your mind is to move your body.

Embrace the Gray

Motherhood isn’t black and white. Trying to do it all perfectly doesn’t protect you from anxiety and guilt—it often amplifies them. Some days you’ll be patient; others, you’ll lose your cool. Some moments will feel deeply fulfilling, and others will feel impossibly draining. All of it belongs.

When we allow room for imperfection, we also allow room for self-compassion. You can love your kids and still need a break. You can be grateful and still feel overwhelmed.
Learning to live in the gray—where both/and can exist—is one of the healthiest things you can do for your mental and emotional well-being. Allow yourself to sit with the uncertainty of the gray areas, and gently lean into saying “yes” instead of resisting with “but.”

The beauty of these five tips is that you can take what feels helpful and leave the rest behind. Feeling overwhelmed and anxious doesn’t make you any less of a good mom—it makes you real. Embrace compassion for yourself, knowing that managing these feelings is part of the process. Healing happens not through doing more, but by tending to yourself in quiet, nourishing ways, day by day.

Be gentle with yourself, and know that you’re not alone on this journey. You’re doing better than you think.

Here at Atlanta Wellness Collective, we want to help. For support, contact us or schedule an appointment online.

This blog post was written by Mary London Goshert.

This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.

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